The ketogenic diet can help you lose weight, balance your blood sugar, improve your focus, and more.
Keto is a high-fat diet, which means you can eat butter, bacon, steak, olive oil, cheese, nuts, and a variety of other flavorful ingredients.
However, snacking on keto can be tricky. A lot of mainstream snacks are too high in carbs to fit a keto diet.
The keto snacks on this list are all low in carbs, which makes them excellent choices for a keto diet. You can stash them in your work bag, bring them with you when you travel, or just keep them in your pantry in case a snack craving hits.
Not sure what to eat? Take the quiz below to find your keto snack match!
#1 Perfect Keto Cookies
These cookies were designed specifically for snacking on a keto diet. They contain only 4g net carbs per two cookies and come in three flavors: chocolate chip, double chocolate, and peanut butter.
Net Carbs: 4g
Protein: 7g
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Fat: 18g
#2 Perfect Keto Bars
These keto bars are high in collagen and keto fats like MCT oil. They come in six flavors, including birthday cake, cinnamon roll, and salted caramel — and they won’t kick you out of ketosis.
Net Carbs: 3g
Protein: 13g
Fat: 7g
#3 String Cheese
String cheese is a good source of protein and calcium, and it’s easy to carry with you throughout the day.
Make sure you choose full-fat string cheese without added carbs or other fillers.
Net Carbs: 0g
Protein: 7g
Fat: 7g
#4 Nuts or Nut Butters
Nuts are some of the most nutrient-dense foods you can eat. They’re full of hard-to-find minerals like selenium, potassium, and magnesium, and they’re also a good source of healthy monounsaturated fats.
Avoid higher-carb nuts like cashews and peanuts. Instead, choose nuts higher in fat, such as almonds, pecans, or macadamia nuts.
For nut butters, always check the ingredients list — some nut butters contain inflammatory vegetable oils like canola or soybean.
Perfect Keto Nut Butter is a good choice. It’s high in healthy fats and comes in a variety of flavors, like snickerdoodle and chocolate hazelnut.
Net Carbs: 3-5g
Protein: 4g
Fat: 10-16g
#5 Stevia Sweetened Dark Chocolate
Dark chocolate is a dense source of polyphenols which have are potent antioxidants.[*].
To keep carbs low, choose dark chocolate that’s sweetened with stevia or monk fruit. If it’s sweetened with normal sugar, make sure the chocolate is 80% cocoa content or higher. Otherwise the carbs can add up quickly.
Net Carbs: 1g
Protein: 0g
Fat: 4.5g
#6 Seaweed Snacks
Seaweed snacks contain iodine, a mineral that supports thyroid health and is hard to find in many Western diets[*].
When you’re choosing a seaweed snack, make sure to check the label for unhealthy vegetable oils and added sugars.
Net Carbs: 0g
Protein: 1g
Fat: 2g
#7 Laughing Cow Cheese Wedges
Laughing Cow is a good source of whey protein, one of the best proteins for muscle recovery and growth[*].
Try spreading these soft cheese wedges on fresh veggies or keto flaxseed crackers for a low-carb, nutrient-dense snack.
Net Carbs: 1g
Protein: 2g
Fat: 4g
#8 Cacao Nibs
Cacao nibs are whole cacao beans that have been dried and crushed.
Cacao nibs have a higher flavonoid content than any other food[*]. Flavonoids are anti-inflammatory compounds that correlate with lower risk of heart disease and mental decline[*].
Cacao nibs have a rich, chocolatey flavor and are great in smoothies or on their own. We like Terrasoul cacao nibs.
Carbs: 0g
Protein: 0g
Fat: 2g
#9 Avocados
Avocados are packed with fiber, healthy monounsaturated fats, antioxidants, and a wealth of other nutrients. They’re also quite filling and they transport well, which makes them a good choice for a nutrient-dense, on-the-go keto snack.
Net Carbs: 2g
Protein: 3g
Fat: 21g
#10 Sardines
Sardines come with several benefits. They’re an exceptional source of omega-3s, special fatty acids that can reduce inflammation and help with joint pain, heart health, and more[*].
Sardines are also a great source of protein and vitamin D, and they’re one of the lowest-mercury fish you can eat. Wild Planet is a good brand.
Net Carbs: 0g
Protein: 18g
Fat: 11g
#11 Pork Rinds
Pork rinds are high in collagen protein, which helps your body build healthier skin, teeth, hair, nails, and bones[*][*]. Keep in mind that many pork rinds are low-quality and fried with nasty oils. These Pork Clouds are a high-quality choice.
Net Carbs: 0g
Protein: 12g
Fat: 6g
#12 Pepperoni Slices
Pepperoni is a high-fat, protein-rich snack with zero carbs, which makes it ideal for keto. It’s also a decent source of zinc, which is essential for testosterone synthesis and fertility[*]. Applegate Farms is a good pepperoni brand.
Net Carbs: 0g
Protein: 8g
Fat: 9g
#13 Keto Cereal
As keto becomes more popular, several companies have begun making keto breakfast cereal.
Keto cereal is usually mostly protein with very few carbs. It’s great as a post-workout snack — just make sure you use almond milk or another low-carb alternative to cow’s milk. Magic Spoon makes delicious keto cereal.
Net Carbs: 3g
Protein: 12g
Fat: 5g
#14 Kale Chips
Kale is one of the most nutrient-dense foods on the planet. A cup of kale contains[*]:
- Vitamin K — 684% daily value (DV)
- Vitamin A — 206% DV
- Vitamin C — 134% DV
- Manganese — 26% DV
- Copper — 9% DV
Kale chips are a convenient and delicious way to eat kale. You can make them yourself using coconut oil, lard, or ghee. You can also buy them premade — just check the label for added sugar or carbs. Rhythm is a great brand.
Net Carbs: 3g
Protein: 5g
Fat: 9g
#15 Beef Jerky
Beef jerky is an excellent source of protein, and it keeps for months without refrigeration, which makes it good for traveling.
Make sure the brand you choose is low-carb with few added ingredients. Check for added sugar. Many mainstream brands sweeten their beef jerky.
If you can, choose grass-fed jerky, which has a higher nutrient density and is better for the environment. These Chomp sticks are delicious and nutritious.
Carbs: 0g
Protein: 9g
Fat: 6g
#16 Sugar-Free Jello
Sugar-free jello is a good way to satisfy your sweet tooth without breaking keto. It doesn’t have any particular nutritional benefits, but it also won’t kick you out of ketosis, and it’s a lot better than a sugary dessert.
Many sugar-free jello brands contain sucralose, a questionable artificial sweetener, so save them for special occasions or choose a jello made with stevia.
Net Carbs: 4g
Protein: 0g
Fat: 0g
#17 Macadamia Nuts
One of the most keto-friendly nuts, macadamia nuts are packed with good fats and essential nutrients like calcium, iron, vitamin B6, and magnesium. These raw macadamia nuts come in travel-friendly mini packs.
Net Carbs: 2g
Protein: 2g
Fat: 21g
#18 Cherry Tomatoes
Cherry tomatoes get their red color from lycopene, a potent antioxidant that prevents collagen degradation and is good for your skin, teeth, and bones[*][*].
Try mixing cherry tomatoes with shaved parmesan, basil, and olive oil for a tasty salad.
Net Carbs: 4g
Protein: 1g
Fat: 0g
#19 Olives
Olives are a good source of oleic acid, a healthy fat that may protect against heart disease[*]. They’re also rich in anti-inflammatory polyphenols.
Net Carbs: 1g
Protein: 0g
Fat: 2g
#21 MCT Oil Powder
MCT oil powder contains healthy fats that suppress your hunger[*] and provide quick energy. This snack also travels well and comes in delicious flavors like chocolate and matcha latte.
Try mixing MCT powder into any smoothie or low-carb beverage. It’s good in plain water, too.
Net Carbs: 0g
Protein: 0g
Fat: 7g
#22 Tapenade
Tapenade is a Mediterranean spread that’s traditionally made of roughly blended olives, capers, and anchovies.
Tapenade is high in omega-3s (from the anchovies) and is a dense source of antioxidants. Its rich, savory flavor goes well with fresh veggies or on top of meat.
Matiz Espana makes delicious authentic Spanish tapenade.